Meat and Alternatives (:
1. Have meat alternatives often.
- Beans
- Lentils
- tofu
2. Eat at least 2 servings of fish every week.
- Char
- Herring
- Mackerel
- Salmon
- Sardines
- Trout
3. Try to choose meats and alternatives prepared with small or no amounts of added fat or salt.
4. Cut off the fat you can see before eating it, and you should also take the skin off poultry.
5. It’s better to roast, bake or poach meats and alternatives. They require little to no added fat.
6. If you eat packaged meat, choose the ones with lower sodium and fat
For children ages 2-3: 1 servings a day For children ages 4-8: 1 servings a day For children ages 9-13: 1-2 servings a day Female teens ages 14-18: 2 servings a day Male teens ages 14-18: 3 servings a day Female adults ages 19-50: 2 servings a day Male adults ages 19-50: 3 servings a day Female adults ages 50+: 2 servings a day. Male adults ages 50+: 3 servings a day.
